The Centers for Disease Control and Prevention recommends taking a break to move around for three to five minutes every half hour. This could consist of taking a lap around the office, doing a few squats or engaging in some stretching.
“Wearing a fitness tracker is usually helpful too,” Kandora says. “That will remind you to move and make you realize how little you’ve moved.”
If you are able to accommodate a standing desk, then switching off between standing and sitting is a great way to make sure you’re not spending too many hours a day in a chair. Additionally, getting your co-workers involved can help, too. The next time you have a meeting, instead of sitting in the office, you might ask to go for a short walk.
Meditation is another strategy that can help relieve tension and aid you in de-stressing.
“Even just deep breathing for a few minutes can help when you’re stressed and stop you from reaching for the sugary snack and going straight to food as a coping mechanism,” Kandora says.
If you’re still worried about your eating habits at work, you should consult with a dietitian or your physician about finding an exercise and a nutrition plan that is right for you.